Comparing Nutrients in 1 kilogram Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Roasted Almonds	Recommended Dietary Allowance
Energy	167% 4840kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	329% 319g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	191% 61g	128% 41g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	659% 112g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	345% 449g	162% 210g	130g per day for Men 19-50 years
Sugars	NA	67% 48.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.14% 0.1g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	NA	287% 109g	38g per day for Men 19-50 years
Protein	254% 142g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	344% 4.13mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	275% 44mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	193% 9.64mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	163% 650μg	138% 550μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.4% 13mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Roasted Almonds	Recommended Dietary Allowance
Calcium	109% 1090mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	938% 8.44mg	1221% 11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	424% 34mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	383% 1610mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	462% 10.6mg	970% 22.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	553% 3870mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	191% 6480mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	NA	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	285% 31.4mg	301% 33mg	11mg per day for Men 19-50 years
Water	1.8% 66g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Roasted Almonds:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have more Vitamin A, 5.4 times more Vitamin B1, 1.2 times more Vitamin B3, 3 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.3 times more Vitamin B2 than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds and Dry Roasted Almonds have similar amounts of Vitamin B9 per 1 kg.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Roasted Almonds:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 9 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.5 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium and 2.1 times more Manganese than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds and Dry Roasted Almonds have similar amounts of Iron, Phosphorus, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 1.5 times more Saturated Fat, 8 times more Omega 3 and 2.1 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Fat and 1.5 times more Protein than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds and Dry Roasted Almonds have similar amounts of Energy and Omega 6 per 1 kg.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.